My job centers around social media and the internet; I am a marketer, web designer, and graphic artist, so there’s no way around it. Sometimes, I get tired of being on the internet, marketed to, and the robots. Please don’t get me started on the bots, OMG! But it’s my job, so I have to keep going even though sometimes I want to take all my computer equipment and chuck it out the window.
When the internet started (yes, I am that old), I was fascinated with it—I think everyone was. My fascination grew when I worked for an internet billing company in 1998. That job was the inspiration for me going into the field. When social media started, being someone who had moved from my family at a young age, I thought this was fantastic; I could connect better with my family and see what’s happening in their lives more.
Twenty years in, things have changed. Social media has become a cesspool of marketing, influencers, bots, and polarization. People aren’t connecting anymore. This amazing technology that once brought us closer is now tearing us apart. I decided to look into what is happening here and how I could protect my mental wellness while doing my job and still trying to keep connections in place.
The Evolution of the Internet and Its Impact on Mental Health
In the past decade, the internet has shifted dramatically from a tool for information and entertainment to an immersive environment that shapes our identity and mental well-being. The rise of social media platforms, influencer culture, and the constant flood of information can lead to heightened stress, anxiety, and even depression.
The Stats Don’t Lie
Social media use and anxiety: According to a 2023 study by the American Psychological Association, nearly 70% of Americans feel overwhelmed by the amount of news and information available online. Additionally, 59% of teens report feeling pressure to look good and perform well online, contributing to higher rates of anxiety and depression.
Screen time and mental health: The National Institute of Mental Health (NIMH) found that individuals who spend more than three hours per day on social media are twice as likely to experience symptoms of depression and anxiety compared to those who limit their use to 30 minutes.
Cyberbullying: A Pew Research Center survey in 2022 indicated that 46% of teenagers have experienced some form of online harassment, further contributing to stress and low self-esteem.
How Did We Get Here?
Technology companies competing for attention have driven the internet’s rapid evolution. Platforms use sophisticated algorithms to keep users engaged longer, often by promoting polarizing or emotionally triggering content. This engagement-driven model prioritizes clicks over well-being, encouraging endless scrolling and unhealthy comparisons.
The internet has fostered a culture of immediacy. We expect instant replies, rapid news updates, and constant entertainment. This hyper-connectivity makes disconnecting difficult, blurring the boundaries between work, social life, and rest. The result? Burnout, sleep deprivation, and a sense of inadequacy.
Protecting Ourselves in the Digital Age
Despite these challenges, there are actionable steps we can take to safeguard our mental health online:
Set Boundaries: Limit screen time by setting app usage restrictions and digital curfews. Consider implementing "no phone" zones in your home, like the bedroom or dining area.
Curate Your Feed: Unfollow accounts that trigger negative emotions and seek out content that inspires or educates. Remember, you have control over what you consume.
Practice Digital Detox: Take regular breaks from social media or the internet. A weekend unplugged can do wonders for mental clarity and emotional balance.
Prioritize Real-Life Connections: Engage in face-to-face interactions more frequently. Building offline relationships can provide the genuine connection that the internet often lacks.
Stay Informed, Not Overwhelmed: Choose one or two trusted news sources rather than doomscrolling. Set aside specific times to check updates, and avoid consuming news before bed.
For myself, I check out and log off when it starts to become too much. I dive into self-care and focus on the people I care about or take my dog for a walk.
The internet isn’t inherently harmful, but how we interact with it can shape our mental health for better or worse. By recognizing how the digital world impacts our well-being and taking conscious steps to protect ourselves, we can reclaim the joy, inspiration, and connection the internet once offered. It’s not about abandoning the web but learning to navigate it with greater awareness and intention. The evolution of the Internet and its impact on mental health will continue to change, so let's all try and do our part to ensure that it changes for the better. Disclaimer: Journaling is a powerful tool to support your healing process. The CBT exercises in Journals to Healing journals are intended to help you analyze and reframe your thoughts as part of a personal growth journey. However, these journals do not replace therapy or professional help. If you are experiencing intense emotions or feelings beyond your control, please seek professional assistance. Resources such as the National Suicide Prevention Lifeline (988) and Crisis Text Line (Text HOME to 741741) are available 24/7 for support. Remember, reaching out for help is a strength, and healing is a process.
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